Welcome to this practical guide to preparing healthy and quick meals. Follow step-by-step recipes and tips to cook meals for the entire week in one cooking session. Discover tasty and balanced ideas for breakfast, lunch and dinner that will save you time and delight you.
Breakfast: Oatmeal
You prepare healthy meals for breakfast, lunch and dinner in less than an hour. You are preparing meals for 4 days for two people, so there will be eight servings in each meal. These meals will last in the refrigerator for 4 days, but if you want to meal prep for the entire week, you can of course make more portions and freeze some of the meals. All of these recipes are super easy to make, high in protein and delicious. Now you're going to start the timer and get started. First, you preheat the oven to 220°C. While the oven heats up, you make some oatmeal for breakfast, which takes about 5 minutes to make. You prepare them in these glass jars, but an even quicker way would be to mix everything together in a large container. You mix gluten-free oatmeal, chia seeds, almond milk or any milk you like, low-fat Greek yogurt. If you also have digestion problems like me, make sure to use lactose-free yogurt. Then you add maple syrup and vanilla extract and stir until well combined. Then you put them in the fridge to set.
After preparing breakfast, you cut some potatoes that you washed earlier. You spread them in a baking dish with parchment paper, you drizzle a little olive oil on top. You use garlic-infused olive oil for added flavor, which is low FODMAP by the way, so it's safe for people with irritable bowel syndrome. Then you sprinkle a little salt on top and stir until well combined. Then you bake them in the oven for about 25 minutes.
Then you prepare salmon and chicken for dinner with the potatoes. You like fish but you can't eat it for 4 days in a row, so this way you can eat salmon today, chicken tomorrow, and so on. First, you drizzle a little olive oil over the salmon pieces. You season the salmon with Dijon mustard, I saw someone do this on TikTok and had to try, and it was really good. Then you sprinkle a little salt and pepper on top. For the chicken, you brush it all over with lots of pesto, and finally, you sprinkle a little salt and pepper on top. Usually I marinate the chicken for at least 1 hour ahead of time, but since we're trying to do everything in less than an hour today, I do it right before I put them in the oven.
While the chicken, salmon, and potatoes are cooking, you start making the pasta salad for lunch. First, you cut some cherry tomatoes in half, then add a tablespoon of olive oil to a pan, along with the cherry tomatoes, and let them cook for about 5 minutes. Next, you cook two packages of lentil pastes. You boil them for 7 minutes so the pasta is just cooked and doesn't get too soft. After 10 minutes, you take the salmon out of the oven. You put the chicken back in the oven with the potatoes for another five minutes. At this point the tomatoes are ready, so you remove them from the pan. You also save the tomato juice for the pasta salad dressing. Then you mix the ingredients for the dressing together. You already have the tomato juice in a cup, then you add a tablespoon of garlic-infused olive oil, 2 teaspoons of balsamic vinegar, and a pinch of salt and pepper.
Then you take the chicken and potatoes out of the oven and check that the chicken is cooked through. You cooked it for 15 minutes and the potatoes for 25 minutes. You are cooking frozen vegetables. You reuse the same parchment paper used for the potatoes using a pre-cut frozen vegetable mix, saving you a lot of time. You cook two pans of these vegetables and put them in the oven for 15 minutes.
Next, you prepare the pasta salad in a large glass container. You add the lentil pasta, arugula, mini mozzarellas, the roasted cherry tomatoes which bring a lot of flavor to this pasta salad, then you add a bunch of fresh basil and finally the vinaigrette, then you toss until that everything is well mixed. Finally, you make a super easy sauce to accompany dinner. You could of course use a store-bought sauce. You use a bunch of fresh parsley, low-fat sour cream, lemon juice and a little salt and pepper.
The last step is to remove the vegetables from the oven. You managed to get everything done in less than an hour, meal prep really saves you a lot of time because now you have breakfasts, lunches and dinners ready in the fridge for the next 4 days for you and your spouse. Oatmeal you usually serve with blueberries, you could even mix it with the oatmeal when preparing to save time. Then you add a little honey or peanut butter. The pasta salad is ready as is, I just recommend always tossing before serving. For dinner, you like to reheat in the pan, then you add a little sauce on top. Written recipes for all of these meals can be found in the description. Let me know in the comments if you'd like to see more quick meal ideas like these. I hope you will try the recipes and enjoy them.
Lunch: Pasta and Vegetable Salad
In this second part of our blog, we are going to dive into the preparation of a delicious pasta and vegetable salad. It's a healthy dish, quick to prepare and full of flavors that will delight your taste buds. By following these simple steps, you will be enjoying a balanced and delicious meal in no time.
Cooking Lentil Pastes and Preparing Vegetables
The first step in this recipe is to cook the lentil pasta. Boil water in a saucepan and add the pasta. Let them cook for about 7 minutes until al dente, then drain and set aside.
Meanwhile, prepare the vegetables for the salad. Cut the cherry tomatoes in half and brown them in a pan with a little olive oil. Let them cook for about 5 minutes until slightly softened.
Light Vinaigrette made with Tomato Juice
The light dressing for this salad is based on tomato juice, which gives it a fresh, tangy flavor. In a bowl, combine tomato juice with garlic-infused olive oil, balsamic vinegar, salt and pepper. This simple but delicious vinaigrette will add a touch of freshness to your salad.
Ingredients: Lentil Paste, Cherry Tomatoes, Arugula
For this salad you will need cooked lentil pasta, roasted cherry tomatoes, fresh arugula, mini mozzarellas and a bunch of fresh basil. These ingredients combine perfectly to create a colorful and flavorful salad.
Once all the elements are prepared, assemble them in a large glass container. Add the lentil pasta, arugula, roasted cherry tomatoes, mini mozzarella and basil. Pour the light vinaigrette over the top and toss gently to coat all the ingredients.
Your lunch is ready! This pasta and vegetable salad is not only delicious, but also nutritious and easy to prepare. Enjoy this healthy and balanced meal with ease.
Dinner: Salmon, Chicken and Potatoes
In this section, we'll focus on seasoning salmon and chicken, cooking potatoes with infused olive oil, and the main ingredients used in these delicious dishes.
Salmon and Chicken Seasoning
Start by preheating your oven to 220°C. For the salmon, gently drizzle a little olive oil over the pieces. Next, add Dijon mustard for a unique flavor, then sprinkle with salt and pepper. This combination of flavors will bring a touch of sophistication to your salmon.
For the chicken, brush it generously with pesto. Make sure to cover the entire surface of the chicken. Then add a pinch of salt and pepper to enhance the flavors. Although the ideal is to marinate the chicken in advance, in this case we opt for quick preparation to respect the timing.
Cooking Potatoes with Infused Olive Oil
After washing the potatoes, cut them into pieces and place them in a baking dish covered with parchment paper. Drizzle them with garlic-infused olive oil for a rich, fragrant flavor. Season with salt and mix well so each piece is infused with flavor.
Place the potatoes in the oven and let them cook for about 25 minutes. During this time, the potatoes will absorb the flavors of the olive oil and garlic, creating a flavorful base to accompany the salmon and chicken.
Ingredients: Salmon, Chicken, Potatoes
The main ingredients used in this meal are salmon, chicken and potatoes. Salmon is a great source of protein and essential fatty acids, while chicken is a lighter but equally delicious option. Potatoes, rich in nutrients and fiber, perfectly complement this balanced dish.
By combining these quality ingredients with flavorful seasonings, you'll have a healthy and delicious dinner in no time. Take advantage of these quick and easy recipes to prepare balanced and tasty meals for you and your loved ones.
Sauce Accompaniment and Tips
You've prepared healthy, balanced meals for the week, and now it's time to add the finishing touch with a delicious side sauce. In this section, we'll explore making a quick sauce with parsley and sour cream, give handy tips for meal prep ahead, and learn about key ingredients like parsley, sour cream, and lemon juice .
Preparing a Quick Sauce with Parsley and Sour Cream
Sauce is often that little detail that transforms an ordinary dish into a delicious feast. To make a quick and tasty sauce, start by finely chopping a bunch of fresh parsley. Then mix it with low-fat sour cream in a bowl. Add a squeeze of lemon juice to bring a refreshing touch of acidity to the sauce. Season with salt and pepper to taste, and stir everything well until smooth. This creamy and fragrant sauce is perfect to accompany your salmon, chicken or grilled vegetable dishes.
Tips for Preparing Meals Ahead
The key to a balanced and convenient diet is preparing meals in advance. By planning your meals for the week, you save time and avoid junk food temptations. Here are some practical tips to help you organize your kitchen:
- Plan your meals in advance by choosing quick and balanced recipes.
- Make a shopping list to ensure you have all the necessary ingredients.
- Cook in large quantities and divide portions for future meals.
- Use airtight containers to store your meals in the refrigerator or freezer.
Ingredients: Parsley, Sour Cream, Lemon Juice
The basic ingredients for the side sauce are simple and easy to find. Make sure you have fresh parsley, low-fat sour cream, and quality lemon juice. These elements will bring freshness, creaminess and acidity to your sauce, thus enhancing the taste of your prepared dishes. Feel free to experiment by adding other spices or aromatic herbs according to your preferences.
In conclusion, preparing meals in advance and making flavorful sauces like parsley and sour cream allows you to eat healthily and deliciously without sacrificing your time. Take advantage of these tips to simplify your daily life and savor every bite with pleasure.
Preparing meals ahead of time is a great way to save time and maintain a balanced diet. With these quick and easy recipes, you can ensure you have delicious meals ready to enjoy all week long. Try these quick meal ideas and share your experiences in the comments. Enjoy your food!
TL;DR: Learn how to prepare a week's worth of healthy meals in under an hour with easy, delicious recipes for every meal.
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